Thursday 6-29-17

Strength:
Warmup kipping HSPU and progressions then
5 ME attempts at either scale or HSPU

WOD:
EMOM for 14
Odd: 12 thrusters 75/55
EVEN: 125/100m row
L1: blank barbell
L2: Written
L3: last 7mins increase weight

*Math folks, keep it light, make it pretty*

Tuesday 6-27-17

Strength:
Front Squat
Work for 6 mins to find a moderate 10 rep
then
4×10

WOD:
EMOM for 15
Min 1: 12 ring pushups
Min 2: 45 sec MX DU
Min 3: 3 Clean and Jerk 95/65 (increasing weight each round if successful)

Monday 6-26-17

Strength:
16 mins of increasing sets of:
1 Heaving Snatch balance + 1 OHS
(Min 7 sets)

WOD
40 Wallballs
20 pull-ups
30 wallballs
20 pull-ups
20 wallballs
20 pull-ups

L1: ring rows (feet at rig) 14/10
L2: banded pull-ups, if you use bands wallballs must be 20/14 to full height.
L3: written
L4: 30/20

Week of 6/26-7/2

Monday
Strength:
16 mins of increasing sets of:
1 Heaving Snatch balance + 1 OHS
(Min 7 sets)
WOD:
40 Wallballs
20 pull-ups
30 wallballs
20 pull-ups
20 wallballs
20 pull-ups

Tuesday
Strength:
Front Squat
Work for 6 mins to find a moderate 10 rep
then
4×10
WOD:
EMOM for 15
Min 1: 12 ring pushups
Min 2: 45 sec MX DU
Min 3: 3 Clean and Jerk 95/65 (increasing weight each round if successful)

Wednesday
Strength:
6x200m + 10 Lateral Box Jumps (5R/5L)
Rest 2 mins between runs
WOD:
14 min AMRAP
500m row
12 KB push jerks 35/26
3 Wall-walks

Thursday
Strength:
Warmup kipping HSPU and progressions then
5 ME attempts at either scale or HSPU
WOD:
EMOM for 16
Odd: 20 thrusters 75/55
EVEN: 125/100m row
L1: blank barbell
L2: Written
L3: last 8mins increase weight

Friday
Skill:
Double under practice and KB Front Rack holds
WOD:
5 rounds for time of:
10 Toes to Bar
30 Unbroken Double Unders
10 Double KB Front Squats AHAP
Rest 1 minute between rounds.

Saturday
Strength:
7 sets of Clean Pull + Hang Squat Clean (increasing)
WOD:
800m Run (both people)
10 Alternating rounds of:
6 Power Cleans (135/95)
6 Burpees
Rest 2 minutes
8 alternating rounds of:
4 Squat Cleans (155/105)
4 Over the Bar Burpees
Rest 2 minutes
6 alternating rounds of:
2 Clean and Jerks (175/115)
2 Burpee Pull Ups
800M Run (both people)

Sunday
Strength:
Intro to new movements then
5 sets of
A1) 8 Barbell good mornings
A2) 10 GHD’s
WOD:
15 Push Press (from the floor)
5 rope climbs
12 Push Press
4 rope climbs
9 Push Press
3 rope climbs
6 Push Press
2 rope climbs
3 Push Press
1 rope climbs

Sunday 6-25-17

Strength:
In 17 mins work up to a heavy 4R/4L lateral front rack step up
*complete at least 6 attempts with weight*

WOD:
For Time:
12 min Amrap
12 Power Snatch (95/65)
24 Wall Balls (20/14)
L1: barbell, 14/10
L2: 75/65
L3 written

Strength:
7 sets of 3 weighted strict chin ups
10 hollow rocks in between sets

Partner WOD:
40 Front Squats (115/85)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (135/95)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)
30 Burpee Box Jump Overs (24/20)
Break up however you’d like

L1: Coaches discretion
L2: 75/55,95/65,115/85
L3: Written

Friday 6-23-17 & Friday Night Lights

Strength:
6 rounds of:
200m run + 12 box jumps

Partner WOD:
0:00-3:00
AMRAP
Cals on rower
Thrusters (75/55)
Both people working at the same time. Switch as needed

3:00-5:00
Rest

6:00-finish
Partner 1 runs 400m
Tags partner 2
While partner 2 is running partner 1 does as many burpees as possible.
When partner 2 comes in from the run, then they have 1 min to complete as many burpees as possible.

Score is most cals+thrusters AND time for both runs – reps of burpees (e.g. 3:45 run time – 78 burpees means a score of 2:27)

Remember no evening classes!!
Friday night lights tonight at the gym. Bring a buddy, some beers and some food. We’ll have the gym opening at 4 and workout heats will start at 5! It’s all for fun and bring something to grill out and let’s have fun this summer!

Introducing Slate’s new head coach/partner! – Clay Braden

Hi everyone and happy Monday!

I have some big news about Slate that I am excited to share with you. Slate will be expanding its team in a big way on July 1st by bringing on a new partner and head coach! For the past several months, Karny and I have been undergoing a patient search to find a full-time head coach and business partner to come on board to continue to guide Slate forward. After much diligence and hard work, I’m happy to say that we’ve found that person.

When I first met Clay, I chuckled when his 6’4” self told me that he loved T2B and HSPU. And then he went and did about a bajillion of them unbroken. Over time, Karny and I learned about his extensive knowledge and 7+ years experience working at CrossFit gyms in both the US and in Asia. While he certainly has the skills needed to help us all grow and reach our goals, most important are all of reasons both he and his wife Christen fell in love with Slate.

Slate takes pride in our mission to provide a place that is encouraging, supportive, challenging, and educational. These are the reasons Clay mentioned why he was drawn to Slate as a client. When he approached us as a candidate in our search, he wanted to bring his passion, experience and fun to Slate as an owner and head coach to continue that tradition.

Starting on July 1st, Clay will become Slate’s head coach, a role I’ve had for the past four years. I will remain as both a part-time coach and a part owner, invested as always in the day-to-day classes and fun. I’m excited for this change and am looking forward to being at the gym in my new role. There will be schedule changes and some shuffling so keep your eye peeled on the website as we get closer to July. As always, if any of you have any questions please feel free to let me or Clay know! – Jared Putman

From Clay:

“Hi everyone, I am both extremely excited and thankful for this opportunity. I look forward to helping each and every one of you and continuing to grow Slate into a bigger and better community.

A bit of an introduction for those who I haven’t met yet: I joined my first CrossFit gym in 2008 where the style of exercise immediately became my passion. I received my CrossFit Level 1 certification in January 2010 and I’ve been coaching ever since. I have coached for the past 7 years in at CrossFit West Jax in Jacksonville, FL and at Reebok CrossFit Asia in Okinawa, Japan. In addition to coaching, I’ve also been blessed to compete at the regional level for several years both as an individual and on team.

When I moved to Seattle with my family, I tried out several gyms before finding a gym home at Slate. The people were warm and friendly, the coaches knew their stuff and the place was amazing. I am very excited to come on board the team in order to help you reach their goals. I’m very much looking forward to meeting each and everyone of you in person.”

– Clay Braden

Monday 6-19-17

Strength:
14 mins to Hang Snatch + 2 OHS

WOD:
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Week of 6/19-6/25

Monday
Strength:
14 mins to Hang Snatch + 2 OHS
WOD:
“Griff”

Tuesday
Strength:
25 mins to test for 1RM Deadlift
WOD:
For Time:
30-20-10
Cal. Row
Strict Press (135/95)

Wednesday
Strength:
Every 2 mins for 12 mins
HSPU negatives
or
Strict HSPU
WOD:
“The Chief”

Thursday
Strength:
Front Squats
4×8
WOD:
100 V-ups
80 Slamballs
Every 2 mins stop and complete 1 lap farmers carry

Friday
Sprints
6 rounds
200m Run + 12 Box Jumps
WOD:
Friday Night Lights Workout!

Saturday
Strength:
7 sets of 3 weighted strict chin ups
10 hollow rocks in between sets
Partner WOD:
40 Front Squats (115/85)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (135/95)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)
30 Burpee Box Jump Overs (24/20)
Break up however you’d like

Sunday
Strength:
In 17 mins work up to a heavy 4R/4L lateral front rack step up
*complete at least 6 attempts with weight*
WOD:
For Time:
12 min Amrap
12 Power Snatch (95/65)
24 Wall Balls (20/14)

Sunday 6-18-17

Strength:
5 rounds
250m Run + 10 Box Jumps
WOD
For quality (not for time)
20 Strict Pull Ups

30 Strict Dips

50 GHD Sit Ups

50 Glute Bridges
then
AFAP!
Row 2,000m

 

Saturday 6-17-17

Strength:
4 rounds
A1) 7R/7L Front rack steps ups
A2) 10-15 zombie situps
Partner WOD:
1 mile Run
120 Calorie Row
800m Run
90 Calorie Assault Bike
400m Run
60 Calorie Row
200m Run
30 Calorie Assault Bike
*Run together & split calories as needed.

L1: 1/2
L2: Full

Friday 6-16-17

Strength:
16 mins to find HEAVY triple OHS
WOD:
AMRAP 12 mins
7 Jerks (115/75)
7 T2B
7 KBS (53/35)

L1: 75/55, V-ups, 35/26
L2: 95/65, Hanging Knee Raise, 44/35
L3: Written

Thursday 6-15-17

Strength:
Chest to Bar pullup drills
then
EMOTM for 12 mins
Even: C2B pullups
Odd: Strict Chinups with hold at top
WOD:
3 Rounds for time….
20 Calorie Row
20 Push Ups
Rest 3 Minutes
3 Rounds for time….
20 Slamballs
20 Box Jumps, 30”/24”

L1: 24/20
L2: Written
 

Wednesday 6-14-17

Strength:
10 sets of 3 deadlift (increasing)
WOD:
CrossFit Games Regionals workout 11.6
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (50/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

L1: 25/10, walking lunge
L2: 35/20, 25/15 walking lunge
L3: Written

Tuesday 6-13-17

Strength:
4 sets
A1) 2 wallwalks (+10 shoulder taps + controlled descent)
A2) 10 barbell Strict Press (unbroken and smooth)
WOD:
For time….
Buy In:
150 Double Unders
42-30-18
Alternating Dumbbell Snatch (50/35)
Wall Ball (20/14)
Buy Out:
150 Double Unders

L1: BiBo 3 mins max effort DU attempts, 14/10, 25/15
L2: BiBo 75 DUs, 35/20
L3: Written
 

Monday 6-12-17

Strength:
4 sets of 8 Front Squats (increasing)
WOD:
“Jackie”
Row 1000m
45 Thrusters (45/35)
30 Pullups

L1: Jumping Pullups
L2: Banded Pullups
L3: Written

Week of 6/12-6/18

Monday
Strength:
4 sets of 8 Front Squats (increasing)
WOD:
“Jackie”
Row 1000m
45 Thrusters (45/35)
30 Pullups

Tuesday
Strength:
4 sets
A1) 2 wallwalks (+10 shoulder taps + controlled descent)
A2) 10 barbell Strict Press (unbroken and smooth)
WOD:
For time….
Buy In:
150 Double Unders
42-30-18
Alternating Dumbbell Snatch (50/35)
Wall Ball (20/14)
Buy Out:
150 Double Unders

Wednesday
Strength:
10 sets of 3 deadlift (increasing)
WOD:
CrossFit Games Regionals workout 11.6
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (50/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

Thursday
Strength:
Chest to Bar pullup drills
then
EMOTM for 12 mins
Even: C2B pullups
Odd: Strict Chinups with hold at top
WOD:
3 Rounds for time….
20 Calorie Row
20 Push Ups
Rest 3 Minutes
3 Rounds for time….
20 Slamballs
20 Box Jumps, 30”/24”

Friday
Strength:
16 mins to find HEAVY triple OHS
WOD:
AMRAP 12 mins
7 Jerks
7 T2B
7 KBS

Saturday
Strength:
4 rounds
A1) 7R/7L Front rack steps ups
A2) 10-15 zombie situps
Partner WOD:
1 mile Run
120 Calorie Row
800m Run
90 Calorie Assault Bike
400m Run
60 Calorie Row
200m Run
30 Calorie Assault Bike
*Run together & split calories as needed.

Sunday
Strength:
5 rounds
250m Run + 10 Box Jumps
WOD
For quality (not for time)
20 Strict Pull Ups

30 Strict Dips

50 GHD Sit Ups

50 Glute Bridges
then
AFAP!
Row 2,000m

Sunday 6-11-17

Strength:
4 rounds
A1) 6R/6L Front Rack Step Ups
A2) 20-45 secs Chinese Planks
WOD:
20-15-10
Dips
Box jump overs
rest 2 mins
15-10-5
Renegade Rows
Burpee box jumps

Strength:
16 mins to find HEAVY
Hi Hang Snatch + 1 Pause OHS + 1 OHS

Partner WOD:
6 mins
200 DU’s
ME America KBS (70/53)

2 mins rest

5 mins
160 DUs
ME Double KB FS (53/35)

2 mins rest

4 mins
120 DUs
ME Double KB Thrusters (53/35)

One person working at a time

L1: Coaches discretion
L2: Both athletes can DU at the same time, 35/26
L3: Written

Friday 6-9-17

Strength:
Practice C2B pullup drills
Followed by
EMOTM
Even: Elevated ring rows
Odd: C2B Pullups

WOD:
Every 5 mins for 25 mins
Run 600m
5 Snatches
Score is total amount of weight snatched after 25 reps

Thursday 6-8-17

Strength:
3 sets of 10 (increasing)
Deadlift

WOD:
500m row
15 Power Cleans (155/115)
25 T2B
50 Wallballs
Run 400m
50 Wallballs
25 T2B
15 Power Cleans
Row 500m

L1: 75/55, HKR ok, 35 Wallballs
L2: 115/75, 15 T2B
L3: Written

Wednesday 6-7-17

Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold with one leg support
A2) 8R/8L DB bent row
WOD:
5RFT
1 Windsprint
1 Lap around the rig FC with L arm
1 Lap around the rig FC with R arm
5R/5L KB Snatch + KB Thruster

Monday 6-5-17

Strength:
5 rounds
Sprint 200m
10 Box Jumps
rest 60secs

WOD:
5 mins to complete
21-15-9
Snatches (75/55)
Burpees
Rest 4 mins
5 mins to complete
15-12-9 (95/65)
Snatches
Burpees over the bar
Rest 4 mins
5 mins to complete
12-9-6 (115/75)
Snatches
Bar facing burpees

*The goal is to complete all of the work in 5 mins. I will personally recommend choosing a lighter than you expect weight

L1: 5 burpees sub for each number, same number of snatches written
L2: lighter than L3
L3: Written

Week of 6/5-6/11

Monday
Strength:
5 rounds
Sprint 200m
10 Box Jumps
rest 60secs
WOD:
5 mins to complete
21-15-9
Snatches
Burpees
Rest 4 mins
5 mins to complete
15-12-9
Snatches
Burpees over the bar
Rest 4 mins
12-9-6
Snatches
Bar facing burpees

Tuesday
Strength:
24 mins to find new 1RM Back Squat
WOD:
21-15-9
Wallballs
Burpees
Rest 2 mins
if sub 4:
4 RFT
4 Squat Cleans
4 Bar MUs
4-6:
5RFT
5 Squat Cleans
5 C2B pullups
6-8:
6RFT
6 Hang Squat Cleans
6 Jumping Pullups
8+:
6min AMRAP
6 Hang Power Cleans
6 Ring Rows

Wednesday
Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold with one leg support
A2) 8R/8L DB bent row
WOD:
5RFT
1 Windsprint
1 Lap around the rig FC with L arm
1 Lap around the rig FC with R arm
5R/5L KB Snatch + KB Thruster

Thursday
Strength:
3 sets of 10 (increasing)
Deadlift
WOD:
500m row
15 Power Cleans
25 T2B
50 Wallballs
Run 400m
50 Wallballs
25 T2B
15 Power Cleans
Row 500m

Friday
Strength:
Practice C2B pullup drills
Followed by
EMOTM
Even: Elevated ring rows
Odd: C2B Pullups
WOD:
Every 5 mins for 25 mins
Run 600m
5 Snatches
Score is total amount of weight snatched after 25 reps

Saturday
Strength:
Hi Hang Snatch + 1 Pause OHS + 1 OHS
WOD:
6 mins
200 DU’s
ME America KBS
2 mins rest
5 mins
160 DUs
ME Double KB FS
2 mins rest
4 mins
120 DUs
ME Double KB Thrusters

Sunday
Strength:
4 rounds
A1) 6R/6L Front Rack Step Ups
A2) 20-45 secs Chinese Planks
WOD:
20-15-10
Dips
Box jump overs
rest 2 mins
15-10-5
Renegade Rows
Burpee box jumps

Saturday 6-3-17

Strength:
Practice C2B pullup drills

| CHEST TO BAR PU DRILL| ———————— ▪️Frustrated that you can get high enough but can't pull TO the bar? Here's a drill: —————————– ✔️Make sure you have strict pull-ups ✔️Work towards strict #c2bpullups ✔️secure bar well ————————— 🔺Placement of grip is very important- try to get a "meaty" grip (knuckles to ceiling) 🔺Elbows need to go back so you can pull into bar 🔺This drill will help w cadence of the kip (i.e.: pushing away from bar after chest touches and pulling in for chest to touch. ————————— #cfgoach #cfgymnastics #crossfit #mastersathlete #mastersgamesathlete #crossfitgames #mastersathlete #crossfittraining @crossfittraining

A post shared by pamelagnon (@pamelagnon) on

Followed by
EMOTM for 14 mins
Even: Strict Chinups
Odd: C2B Pullups

Partner WOD:
18RFT
10R/10L KB Snatch
15 Wallballs
*Partners do full rounds
L1: coaches discretion
L2: 44/26
L3: 53/35

Friday 6-2-17

Strength:
Deadlift
6 sets of 4 at a 5142 tempo (increasing)

WOD:
For time
1k row
then
21-15-9
Hang Power Clean (75/55)
Front Squats
Push Press

L1: Blank bar
L2: Written
L3: Must complete blocks of 21 and 15 and 9 unbroken, or 5 burpees when broken.

 

Thursday 6-1-17

Strength:
HSPU
5 Rounds of
A1) 2 Wall walks (+ 4 plate step ups + 20 secs hold)
A2) 8R/8L DB seated strict press

WOD:
4RFT
12 T2B
15 Thrusters (95/65)
40 Situps

L1: V-ups ok, blank bar, 30 situps
L2: Hanging Knee raise ok, 75/55
L3: Written
L4: 25 GHDs